April 27,2020
United Performance – CrossFit
Metcon (Time)
Part 1 – Welcome Back Barbell:
A. EMOM x 12:
Min 1: 15 sec AMRAP: Push Press – 95/65#
Min 2: 15 sec AMRAP: Front Squat – 95/65#
Min 3: 15 sec AMRAP: Thrusters – 95/65#
Min 4: 15 sec AMRAP: Squat Cleans – 95/65#
Part 2 – “Belen”:
3 Rounds for time:
Run 400m
12 Pull-Ups
21 Hang PS – 75/55#
DB/KB/BW:
Part 1 – Better than the Barbell:
A. EMOM x 12:
Min 1: 15 sec AMRAP: DB Push Press – 50/35# per hand
Min 2: 15 sec AMRAP: DB Front Squat – 50/35# per hand
Min 3: 15 sec AMRAP: DB Thrusters – 50/35# per hand
Min 4: 15 sec AMRAP: DB Squat Cleans – 50/35# per hand
Part 2 – “Belen”:
3 Rounds for time:
Run 400m
12 Pull-Ups
15 Double DB Hang Power Snatch – 50/35# per hand
NOTES and Body Weight options:
*If only single DB, increase time to 20 sec on the AMRAPs & switch hands halfway through the 20 sec window.
*If no pull-up access, perform some rowing variation w/ towel in door frame.
*For bodyweight only, perform:
A. EMOM x 12 w/ Loaded object/backpack:
Min 1: 15 sec AMRAP: Push Press
Min 2: 15 sec AMRAP: Goblet Squat
Min 3: 15 sec AMRAP: Thrusters
Min 4: 15 sec AMRAP: Squat Cleans
+
3 Rounds for time:
Run 400m
12 Body Rows on Table or Towel Variation
15 Hang to Overhead w/ Loaded Object/Backpack